Adarq.org

Mo farah wins sports personality of the year (out of british athletes)

<a href="http://www.youtube.com/watch?v=52s_h5AP0AA" target="_blank">http://www.youtube.com/watch?v=52s_h5AP0AA</a>

Then the video signal loss lol. British Broadcasting at it's best 

SPOTY 2017 | How they voted
1. Sir Mo Farah 83,524
2. Jonathan Rea 80,567
3. Jonnie Peacock 73,429
4. Anthony Joshua 73,411
5. Adam Peaty 63,739
6. Lewis Hamilton 60,627
7. Chris Froome 47,683
8. Harry Kane 18,759
9. Anya Shrubsole 15,237
10. Bianca Walkden 13,962
11. Johanna Konta 7,591
12. Elise Christie 6,504

Quote from: seifullaah73 on December 16, 2017, 10:40:41 am

+1 with adarq post. With box squat you want to not lose tension so when you sit back you just to touch and then come straight back up. Relaxing causes your knees to come in and back relaxes.

Great job with the bench press.

yup!!

Quote

nub question: what does aels stand for? 
EDIT: nvm after searching found it. Anti Ego Lifting Support

have you been wondering that for years?

AE*S = Anti Ego <*> Squad

so, s/Support/Squad

or ya Anti Ego Lifting Support Group

but ya, .. when we say AELS etc, just a quick way to help us NOT do something negative (stupid/excessive/dangerous/risky), by associating it with something positive.

not doing "stupid stuff" is very difficult when the adrenaline is flowing and we are locked in, so remembering there is a squad/support group out there can help

pc!

lol yup, I have been wondering what it meant for ages lol.
thanks for filling me in on the code word :p. I got support from the anti ego thread where it was written aels

Note: I even googled it and searched urban dictionary. No wonder I didn't find it. lol

I am kind of the same, that's what stopped me from going to gym since I left college. But now I go in because my goals are too important to me to let others stop me from getting them, they can get a look to their hearts content. I just come to do my stuff no matter how awkward it may look, keep looking guys, what you are witnessing is the process to greatness and also when I am lifting and they are watching I'm thinking "I'm strong and powerful, be in awe of my greatness". 

But outwardly i'm just really a shy guy.  and focus on my goals. just my 2 cents.

+1 with adarq post. With box squat you want to not lose tension so when you sit back you just to touch and then come straight back up. Relaxing causes your knees to come in and back relaxes.

Great job with the bench press.

nub question: what does aels stand for? 
EDIT: nvm after searching found it. Anti Ego Lifting Support

Date: 14/12/2017
Soreness: hip flexor, chest a little
BW: 63.6kg
Injury/Sprain: left hip flexor

Condition: Still some snow outside, had 1hr 15min to do my workout. Decided to try and get my squat form correct.

Warm up
    ankle rotations
    calf stretch
    anterior tilt seated hamstring stretch
    single leg glute bridges
    standing hip flexor stretch hold
    hip flexor stretch and openers
    back mobility work
    band distraction work
    crosses legged iliopsoas stretch
    deep squat with plate in front mobility - ankle, glute

Workout
    Full Squats - attempts
       - 1 x 3 @20kg (empty bar)
       - 5 x 3/4 @50kg
    Bench Press
       - 1 x 5 @empty bar
       - 1 x 1 @50kg
       - 3 x 5 @40kg

Cool down
   limited stretching
   10 min walk back

Comment
It was moderately painful during the squats, the warm up was normal as usual. But I don't expect it to remove the pain from my hip cos I already sprained it. I aimed at trying to get my form proper with weights. I recorded it. every time I was not happy I did it again and recorded again, this lasted 5 times before I stopped even though I still was not happy and time was running out. Then I did the bench press lol to see where I am at, not going to do that any time soon but maybe in the future.

Cues I go through: brace core, squeeze glutes (little difficulty in squeezing glutes without my quads rotating outwards), bring hip back little and then down. keeping chest up. But amount of lean and foot width was up for experimentation. Last 2 sets I changed foot to shoulder width while before it was a little wider. My form still not looking good. I think maybe it's because the shape of my shoes, which is curved causing a rocking in my squat possibly.

Here is the video. Still not happy as I have vag's squat in my mind as the form I want to reach. 

<a href="http://www.youtube.com/watch?v=VbJ7GXpyBdQ" target="_blank">http://www.youtube.com/watch?v=VbJ7GXpyBdQ</a>

he probably was in pain .. but it's also boxing at the highest level, a sport which many a time, fighters continue with broken hands, jaws, lacerations, or literally ankles in the case of Bradley lmfao.

he looked like he just quit to me.. which is just disappointing.

yep he did quit. It's common to see a top level boxer stop due to hurting hand.

Now people will not remember him being for being great but for quitting against lomachenko.

Date: 12/12/2017
Soreness: hip during squats but gone after relaxed
BW: didn't measure
Injury/Sprain: Left hip

Condition: It had snowed on sunday and on monday so entire track covered in snow, also I had to walk to the gym 45 mins. Last 10 mins through snow which was a little deeper then ankle height. Same on the way back.

Warm up
   45 min walk to gym
   calf stretch
   squat warm up
      - toe rotation
      - hip flexor stretch, hip opening
      - thoracic spine mobility/extension/rotation
      - deep squat holding a 10kg plate, then using elbows to push knees over toes
      - glute contraction work at deep squat position.
      - band walks and side band kicks
   Hip distraction work
   
Workout
    Full Squat
       - 1 x 3 @20kg
       - 3 x 3 @60kg
    RDL
      - 2 x 7 @60kg

Cool down
   stretch
   45 min walk back

Comment
It was cold day and had to go to the gym in the evening due to circumstances, snow ankle+ deep. I had only 45 mins for workout as I had to walk back. I did the warm ups which took 10-15 mins. Then started the squats empty bar, which felt good and when I put on the weights it was comfortable struggle but my hip was paining when I did it, the reason for doing partial squats instead, but this Thursday I will do full squats again just to capture it on video. RDL was rushed and didn't have enough time for proper stretch, only stretched quads, which I will have to avoid again due to hip pain. Then first 10 min walk back was in the snow so, you have some resistance walk right there lol. Before getting on clean path back.
   

Took rest all of last week, but didn't stay idle mainly practiced on getting mobile for my squats.

Today:

Back Squat (BW)

Mobility work for calves, back, hips
foam rolling calves, hamstring, adductors, quads (super sore near the top outer area)  Hips, glutes

Practice some more back squats just body weight, feeling much better, understanding the lean because of my long femur length and back mobility work has almost eliminated the tight back and tight hips with my squats.

Now back to using weights and seeing how that goes, I don't have bands to do band distractions so will have to wait to get back in the gym to do those, but squat mobility going well.